All right,
Together we'll explore the transformative power of pause.
Holding your breath at different intervals to enhance emotional balance and stress regulation.
You see,
Taking a deep breath in and a sigh of relief is great,
But there's an important critical part sandwiched in the middle of those two that when mastered can help us achieve emotional balance and a zen-like posture throughout any moment of our day.
Begin by taking a deep comfortable breath,
Filling your lungs fully.
After inhaling,
Hold your breath for a count of five,
Four,
Three,
Two,
One,
Exhale.
Feeling the stillness and potential in the pause.
Exhale completely and hold again at the bottom for another count of five,
Four,
Three,
Two,
One.
Breath holds can serve dual purposes.
Holding after an inhale can increase your alertness and vitality,
While holding after an exhale tends to deepen relaxation and calm.
Think of it as the turbo button on the properties of the inhale and the turbo button on the properties of the exhale.
If you hold your breath after an inhale,
All the benefits of an inhale,
Like alertness and clarity,
Will be amplified.
If you hold your breath after the exhale,
All the rest,
Relax,
Calming benefits of the exhale will be amplified as well.
So let's practice this technique together,
Observing the effects of each hold on your state of mind and body.
Take a full breath in through your nose and hold for five,
Four,
Three,
Two,
One,
And through your mouth exhale and hold for five,
Four,
Three,
Two,
One.
Listen to the sound of my breaths and continue this technique with me and hold for five,
Four,
Three,
Two,
One,
And through your mouth exhale and hold for five,
Four,
Three,
Two,
One,
And hold for five,
Four,
Three,
Two,
One,
And through your mouth exhale and hold for five,
Four,
Three,
Two,
One,
And through your mouth exhale and hold for five,
Four,
Three,
Two,
One,
And through your mouth exhale hold five,
Four,
Three,
Two,
One,
Hold five,
Four,
Three,
Two,
One,
Exhale hold five,
Four,
Three,
Two,
One,
Hold five,
Four,
Three,
Two,
One,
Exhale hold five,
Four,
Three,
Two,
One.
Great job!
Use these breath hold techniques as a strategy to manage sudden stressors or when you need a moment to reset your emotional state.
As we conclude today's practice reflect on the powerful role that pauses can play not only in breath but in life.
Whether that's your reactions to things that surprise you or holding back from reacting in a way that you know that you should have a different reaction to.
These are practical tools that you'll be able to use in your everyday life helping you manage life's challenges with greater calm and resilience.
I'm so honored to be able to share this practice with you because it lets you have some skills like understanding the effects of breath holds after inhalation and exhalation using breath holds to increase alertness and promote relaxation managing acute stress and emotional things that come up in everyday life.
When these things happen I want you to remember the power of the pause.
